How will I do this workout at home without a rowing machine? This was probably the first question that you had on your mind as you look at Thursday’s workout; the short answer is we will do sumo deadlift high pulls (SDHP).

For the longer answer we should think how did Corey Make it through the last shut down without any equipment? CrossFit is meant to be infinitely scalable and adaptable. This is not just to your ability level but also to your equipment and Space.

Before we had ,the awesome playground of toys that is, CrossFit Empower we as coaches had to make do with what was available. And figure out how to make the workout work for us with what little access to equipment we had. Now armed with this experience we are here to help you get great training in.

We are here to help you get a great workout with whatever equipment or house hold items you have at your disposal. See you on zoom and come prepared for this one.


QOD: Favourite post workout recovery?

Warm up

1 minute of each

Inch worm plus push up

Shoulder pass throughs

Leopard crawl


High Knees


3 Pull SDHP


DB Squat Snatch


1000 M, 750 m, 500m Row or 100, 75, 50 SDHP

50, 35, 20 Alternating Dumbbell Squat Snatches 30/40#

Cool down

Shoulder shrugs

Trunk rotations

Hip cross overs

Pull overs